THE CHIA SEED SUPERFOOD
NUTRITION
FACTS
Chia seeds
contain 138 calories per ounce (28 grams).
By weight,
they are 6% water, 46% carbohydrates (of which 83% is fiber), 34% fat, and 19%
protein.
The
nutrients in 3.5 ounces (100 grams) of chia seeds are:
·
Calories: 486
·
Water: 6%
·
Protein: 16.5 grams
·
Carbs: 42.1 grams
·
Sugar: 0 grams
·
Fiber: 34.4 grams
·
Fat: 30.7 grams
·
Saturated: 3.33 grams
·
Monounsaturated: 2.31 grams
·
Polyunsaturated: 23.67 grams
·
Omega-3: 17.83 grams
·
Omega-6: 5.84 grams
·
Trans: 0.14 grams
Notably,
chia seeds are also free of gluten.
Carbs and
Fiber:
More than
80% of the carb content of chia seeds is in the form of fiber.
A single ounce (28 grams) of chia seeds boasts
11 grams of fiber, which is a significant portion of the Reference Daily Intake
(RDI) for women and men — 25 and 38 grams per day, respectively.
These fibers are mostly insoluble (95%), a type associated with reduced
diabetes risk.
Some of the insoluble fibers may also be fermented in your gut like
soluble fibers, promoting the formation of short-chain fatty acids (SCFAs) and
improving colon health.
When chia seeds are placed in water or other liquids, their fibers absorb
up to 10–12 times their own weight — and the seeds turn into a gel-like mass.
Fat:
One of the unique characteristics of chia seeds is their high content of
heart-healthy omega-3 fatty acids.
About 75% of the fats in chia seeds consist of the omega-3
alpha-linolenic acid (ALA), while about 20% consist of omega-6 fatty acids.
In fact, chia seeds are the best known plant-based source of omega-3
fatty acids — even better than flax seeds.
Some scientists believe that a high intake omega-3 relative to omega-6
reduces inflammation in your body.
As they’re a great source of omega-3 fatty acids, chia seeds promote a
lower omega-6 to omega-3 ratio.
A low ratio is associated with a lower risk of various chronic conditions
— such as heart disease, cancer, and inflammatory diseases — and premature
death.
However, gram for gram, the omega-3 fatty acids in chia seeds are not
nearly as potent as those found in fish or fish oil (EPA and *DHA).
The ALA found in chia needs to be converted into the active forms (EPA
and DHA) before your body can utilize it, and this process is often
inefficient.
Protein:
Chia seeds contain 19% protein — similar to other seeds but more than
most cereals and grains.
High protein intake is associated with increased fullness after meals and
reduced food intake.
Notably, these seeds offer all nine essential amino acids and are thus a
high-quality plant-based protein. However, they are not recommended as the sole
protein source for children.
*ALA – Alpha-lipolic Acid
*EPA – Eicosapentaenoic Acid
*DHA – Docosahexaenoic Acid
Vitamins and Minerals:
Chia seeds provide high amounts of many minerals but are a poor source of
vitamins.
The most abundant minerals are:
Manganese. Whole grains and seeds are rich in
manganese, which is essential for metabolism, growth, and development.
Phosphorus. Usually found in protein-rich
foods, phosphorus contributes to bone health and tissue maintenance.
Copper. A mineral often lacking in the modern
diet, copper is important for heart health.
Selenium: An important antioxidant, selenium is
involved in many processes in your body.
Iron. As a component of hemoglobin in red
blood cells, iron is involved in the transport of oxygen throughout the body.
It may be poorly absorbed from chia seeds due to their phytic acid content.
Magnesium. Often lacking in the Western diet,
magnesium plays important roles in many bodily processes.
Calcium. The most abundant mineral in your
body, calcium is essential for bones, muscles, and nerves.
The absorption of some minerals, such as iron and zinc, may be reduced
because of the phytic acid content of chia seeds.
Other Compounds Found in the Plant:
Chia seeds contain a number of beneficial plant compounds, including:
Chlorogenic acid. This antioxidant may
lower blood pressure.
Caffeic acid. This substance is abundant in many
plant foods and may help fight inflammation in your body.
Quercetin. This powerful antioxidant may reduce
your risk of heart disease, osteoporosis, and certain forms of cancer.
Kaempferol. This antioxidant has
been associated with a decreased risk of cancer and other chronic diseases.
Clean,
dry chia seeds have an extended shelf life, as their antioxidants protect their
fats from damage.
HEALTH BENEFITS
Chia seeds have become increasingly
popular in recent years because of their high nutritional value and alleged
health benefits.
Their main health benefits are listed
below.
Increased Blood Levels of Omega-3. Omega-3 fatty acids are incredibly important for your body and brain,
and chia seeds are an excellent source of the omega-3 *ALA.
However, ALA needs to be converted
into the active forms, such as *EPA, before your body can use it.
Studies in humans and animals have
shown that chia seeds may raise blood levels of ALA up to 138% and EPA up to
39%.
Improved Blood Sugar Control. Having healthy blood sugar levels is crucial for optimal health.
Animal studies demonstrate that chia
seeds reduce insulin resistance and improve blood sugar control, which are
important risk factors for metabolic syndrome, type 2 diabetes, and heart
disease.
Human studies show that bread made
with chia seeds causes a reduced blood sugar response compared to more
traditional breads.
Lower Blood Pressure. High blood pressure is a major risk factor for chronic diseases, such as
heart disease.
Chia seeds and chia flour have both
been found to lower blood pressure in individuals who already have elevated
levels.
Increased Fiber Intake. Most people don’t consume enough fiber.
High fiber intake is linked to
improved gut health and a lower risk of numerous diseases.
A single ounce (28 grams) of chia
seeds provides 11 grams of fiber, which is 29% and 44% of the RDI for men and
women, respectively.
Due to their extraordinary
water-absorbing capacity, chia seeds increase the volume of foods in your
digestive tract, leading to increased fullness and decreased food intake.
What’s more, they’re particularly high
in insoluble fibers, which have been linked to a decreased risk of diabetes,
increased stool bulk, and reduced constipation.
PREPARATION & CONSUMPTION
14 Ways To Eat Chia Seeds:
Chia seeds are tiny but extremely nutritious. Just
2 tablespoons (30 grams) contain 10 grams of fiber, 5 grams of protein, and 138
calories. They’re a great source of omega-3 fatty acids and some minerals
essential for bone health, including calcium, phosphorous, and magnesium. Chia
seeds are also flavorless, making easy to add to many foods and recipes.
1. Chia water. One of the
simplest ways to include chia seeds in your diet is to add them to water.
To make chia water, soak 1/4 cup (40 grams) of
chia seeds in 4 cups (1 liter) of water for 20–30 minutes.
To give your drink some flavor, you can add
chopped fruit or squeeze in a lemon, lime, or orange.
2-4. Juice-soaked
chia, lemonade and tea. For the
juice, add 1/4 cup (40 grams) of chia seeds to 4 cups (1 liter) of fruit juice
and soak for 30 minutes to make a drink that's full of fiber and minerals. This
recipe gives you several servings of juice. Just make sure to keep your intake
moderate, as fruit juice contains lots of sugar. For lemonade, soak 1.5
tablespoons (20 grams) of seeds in 2 cups (480 ml) of cold water for a half
hour. Then add the juice from 1 lemon and a sweetener of your choice. You can
also experiment with adding extra flavors like cucumber and watermelon. For
tea, add 1 teaspoon (5 grams) into your tea and let them soak for a short time.
They may float at first but should eventually sink.
5. Chia
in smoothies. You can use chia in almost any smoothie by
soaking them to make a gel before adding.
6. Raw
chia toppings. Grind and sprinkle them on your smoothie or
oatmeal.
7. In a stir-fry. You can also
add chia seeds to savory dishes like stir-fries. Just add a tablespoon (15
grams) of seeds and mix.
8-9. Added
to a salad & dressing. Simply mix them in and add your
favorite salad vegetables. Making them your own chia dressing can
be a much healthier alternative.
10-12. Baked
in bread, cakes & pancakes. It's possible to add chia seeds to
many recipes, including bread. For example, you can try homemade buckwheat
bread that’s healthy and flavorful. Cakes are usually high in fat and sugar.
However, chia seeds can help improve their nutritional profiles. Adding them to
your pancake mix will boost the fiber, protein, and omega-3 content.
13. Mixed with other grains. If
you don't like the gooey texture of soaked chia seeds, you can mix them with
other grains. You don't need a fancy recipe. Simply stir 1 tablespoon (15
grams) of seeds into a cup (180 grams) of rice or quinoa.
14. In soup or gravy. Simply soak
the seeds to form a gel and mix it in to add thickness.
SIDE EFFECTS /INDIVIDUAL
CONCERNS
For almost all foods, eating too much may have
side effects. For chia seeds, here are some effects that may take place when
eating too much chia seeds:
Gastrointestinal problems. Constipation,
bloating, and flatulence are the most common chia seeds side effects that
affect the gut. Neither condition is particularly dangerous, especially if the
problem is addressed immediately. In most cases, it can be solved by cooking
the seeds more thoroughly. Note that this is a very common reaction that occurs
when you eat high-fiber foods.
Allergy. An allergic reaction to chia seeds
is extremely rare, but it is possible. If you are predisposed to allergies, you
should be very careful when trying this food. Please note that there are some
recorded cases where these seeds cross-reacted with other foods.
Oregano, sesame, mustard, and thyme, in particular, might trigger a
reaction.
Lowered blood pressure. Some chia seeds side effects can
actually benefit people who suffer from hypertension. However, others may
suffer because of it. Chia seeds act as a blood thinner. This leads to lowered
blood pressure and may result in bleeding.
Blood sugar control drugs overstimulation. On their own, chia seeds can help maintain normal blood sugar levels.
However, their effect on blood sugar is so significant, it might conflict with
medications that must control it. Always consult a healthcare professional
before eating chia seeds if you are diagnosed with diabetes.
ORIGIN, EVOLUTION & FUTURE
Chia seeds were first used back in
3500 B.C. in South and Central America. The name comes from the Mayan word
“Chía”, meaning strength. It is believed that Chia seeds were used by the Maya
messengers, which could carry in a small bag enough chia seeds to feed and
support themselves during long journeys, increasing their resistance.
For the Aztecs the chia was also
considered as a medicine and was used in multiple ways, such as stimulate
saliva, relieve joint pain and soothe irritated skin.
In South America was an important
crop, but after the Spanish conquest of the Aztec and Mayan Empire, back in
1520, the European authorities banned it because the indigenous people used
seeds as offerings in religious rituals.
Sources
of information: healthline & foodtolive
